ReallyStrongNerds

Switching gears here a little bit, from talking strictly about training and moving into some nutrition talk. So today I’m going to make a list of cheap foods that you can use to make some gains in the gym. First priority on this is obviously, Protein content. And when I say protein content, I’m also factoring in whether it is a complete or incomplete protein. MY reference for that will be from the PDCAAS, which you can view here. You could also think of this as the quality of the protein. After that, the next priority is the calorie content, and also I’m going to take a look into the other macro and micro nutrients in the food as well.

Number 1: Chicken

The staple in protein sources, chicken. On average Chicken is cheaper than other meats like beef, elk, pork, etc. Chicken can come in so many varieties too, chicken breasts, wings, thighs, deli-style sliced chicken, frozen variations of all of those as well. Chicken also is a complete protein, containing all of the essential amino acids for protein to use as building blocks for your body.

Number 2: Rice

While not high in protein (though it does have small amounts, but does not contain all of the essential amino acids) rice is super easy, super cheap, and can go with a ton of things. It’s a great source of carbohydrates and has some micronutrients too. I make home-made chipotle style burrito bowls pretty much daily. Chicken and rice, the most common, I’ll add in some seasoning, some hemp or chia seeds, maybe a couple tablespoons of salsa, and top it with some green onions (which I grow myself in my windowsill garden). Definitely give it a shot. Rice is versatile, easy, and a staple for making gains in the gym. Also, when combined with things like beans or chickpeas, can create a complete protein due to the combination of amino acids.

Number 3: Peanut Butter on Whole Wheat Bread

Peanut Butter is not a complete protein, nor is Whole Wheat Bread. However, what each is lacking, the other has. And the combo creates a complete protein. Peanut Butter is also loaded with micronutrients and contains some healthy fats as well. While neither is high in protein, peanut butter on whole wheat bread is a great food to eat during a bulking cycle, as it’s pretty calorie dense and you can really get some extra calories if you’re trying to gain some weight, or if you’re already rather large and just need extra calories to hit your maintenance needs.

Number 4: Mac N Cheese

Mac N Cheese can be pretty cheap, whether it’s homemade or from a box. And with the noodles, great source of carbs and extra calories. You can get creative with mac n cheese too, adding chicken and buffalo sauce is my personal favorite to create buffalo chicken mac n cheese. That on it’s own is loaded with protein, and tastes great.

Number 5: Eggs (The Forbidden… for me)

Unfortunately, and I get jealous as I type this. I can’t eat eggs. I have what’s called an Egg-Yolk Intolerance. Not an allergy, but think of lactose-intolerance but with eggs. So, while I can’t utilize eggs for protein… that doesn’t mean you as the reader shouldn’t be! Eggs are in fact the gold standard for the PDCAAs referenced in the beginning of the article, and are loaded with micronutrients as well. Trust me, if I could eat eggs, I certainly would. And even with price increases, still relatively affordable. But, maybe instead of eating 5-6 a meal, maybe stick to 2-3 to save yourself some money per serving, and pair it with a drink of clear whey protein, or some meat either on the side or in the eggs themselves. Eggs are a great staple in building muscle, and can always be included if you can eat them.